銘良 2019/12/21 訓練日誌 | Marathon's World

銘良新北市
ID 285106

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55.0 km | 05:58:54 | 06:31/km | 第27馬

2019 北宜公路超級馬拉松

官方成績
日期	2019-12-21
成績	05:58:54
總名次	54 / 418
分組名次	8 / 82
平均速度	06:31/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:30'24")

00:30'24" (+04'03")

01:02'15" (+03'16")

10 km

(01:02'15")

00:31'51" (+05'30")

15 km

(01:34'08")

00:31'53" (+05'32")

00:59'13" (+00'14")

20 km

(02:01'28")

00:27'20" (+00'59")

25 km

(02:27'49")

00:26'21"

00:58'59"

30 km

(03:00'27")

00:32'38" (+06'17")

35 km

(03:36'26")

00:35'59" (+09'38")

01:14'13" (+15'14")

40 km

(04:14'40")

00:38'14" (+11'53")

45 km

(04:54'35")

00:39'55" (+13'34")

01:24'51" (+25'52")

50 km

(05:39'31")

00:44'56" (+18'35")

Finish

(05:58:54)

日期: 2019-12-21 07:00 - 總爬升: 1358 m - 平均心率: 159 - 卡路里: 3694 Cal - 平均步頻: 170 - 溫度: 18°C - 濕度: 95%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

1

06'29"

(06'29")

06'29" (+01'38")

1000 / 1000

2

05'44"

(12'13")

05'44" (+00'53")

1000 / 2000

3

05'47"

(18'00")

05'47" (+00'56")

1000 / 3000

4

05'53"

(23'53")

05'53" (+01'02")

1000 / 4000

5

06'30"

(30'24")

06'30" (+01'39")

1000 / 5000

展開計圈分析

6

06'39"

(37'03")

06'39" (+01'48")

1000 / 6000

7

06'24"

(43'28")

06'24" (+01'33")

1000 / 7000

8

06'12"

(49'40")

06'12" (+01'21")

1000 / 8000

9

06'06"

(55'46")

06'06" (+01'15")

1000 / 9000

10

06'28"

(01:02'15")

06'28" (+01'37")

1000 / 10000

11

07'08"

(01:09'23")

07'08" (+02'17")

1000 / 11000

12

06'04"

(01:15'28")

06'04" (+01'13")

1000 / 12000

13

06'04"

(01:21'32")

06'04" (+01'13")

1000 / 13000

14

06'30"

(01:28'02")

06'30" (+01'39")

1000 / 14000

15

06'04"

(01:34'07")

06'04" (+01'13")

1000 / 15000

16

06'11"

(01:40'18")

06'11" (+01'20")

1000 / 16000

17

04'51"

(01:45'09")

04'51"

1000 / 17000

18

05'46"

(01:50'56")

05'46" (+00'55")

1000 / 18000

19

04'59"

(01:55'55")

04'59" (+00'08")

1000 / 19000

20

05'33"

(02:01'28")

05'33" (+00'42")

1000 / 20000

21

05'04"

(02:06'32")

05'04" (+00'13")

1000 / 21000

22

05'12"

(02:11'45")

05'12" (+00'21")

1000 / 22000

23

05'01"

(02:16'46")

05'01" (+00'10")

1000 / 23000

24

05'04"

(02:21'51")

05'04" (+00'13")

1000 / 24000

25

05'57"

(02:27'49")

05'57" (+01'06")

1000 / 25000

26

05'28"

(02:33'18")

05'28" (+00'37")

1000 / 26000

27

06'04"

(02:39'22")

06'04" (+01'13")

1000 / 27000

28

06'30"

(02:45'52")

06'30" (+01'39")

1000 / 28000

29

06'45"

(02:52'38")

06'45" (+01'54")

1000 / 29000

30

07'49"

(03:00'27")

07'49" (+02'58")

1000 / 30000

31

09'11"

(03:09'39")

09'11" (+04'20")

1000 / 31000

32

06'31"

(03:16'11")

06'31" (+01'40")

1000 / 32000

33

06'18"

(03:22'29")

06'18" (+01'27")

1000 / 33000

34

06'08"

(03:28'38")

06'08" (+01'17")

1000 / 34000

35

07'48"

(03:36'26")

07'48" (+02'57")

1000 / 35000

36

06'01"

(03:42'28")

06'01" (+01'10")

1000 / 36000

37

06'07"

(03:48'35")

06'07" (+01'16")

1000 / 37000

38

07'02"

(03:55'37")

07'02" (+02'11")

1000 / 38000

39

08'10"

(04:03'48")

08'10" (+03'19")

1000 / 39000

40

10'51"

(04:14'39")

10'51" (+06'00")

1000 / 40000

41

08'28"

(04:23'07")

08'28" (+03'37")

1000 / 41000

42

06'04"

(04:29'12")

06'04" (+01'13")

1000 / 42000

43

07'42"

(04:36'54")

07'42" (+02'51")

1000 / 43000

44

08'25"

(04:45'19")

08'25" (+03'34")

1000 / 44000

45

09'15"

(04:54'35")

09'15" (+04'24")

1000 / 45000

46

11'01"

(05:05'36")

11'01" (+06'10")

1000 / 46000

47

07'11"

(05:12'48")

07'11" (+02'20")

1000 / 47000

48

09'09"

(05:21'57")

09'09" (+04'18")

1000 / 48000

49

08'48"

(05:30'45")

08'48" (+03'57")

1000 / 49000

50

08'45"

(05:39'31")

08'45" (+03'54")

1000 / 50000

51

06'04"

(05:45'35")

06'04" (+01'13")

1000 / 51000

52

05'59"

(05:51'34")

05'59" (+01'08")

1000 / 52000

53

06'27"

(05:58'02")

06'27" (+01'36")

1000 / 53000

54

11'51"

(06:09'53")

21'22" (+16'31")

555 / 53555

賽後評分: 5公里越野
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	121~147	65~79%
2:M馬拉松配速區	147~166	79~89%
3:T乳酸耐力區	166~172	89~92%
4:A無氧耐力區	172~182	92~97.5%
5:I最大耗氧區	182~187	97.5~100%
最大心率為187 點此去設定最大心率

12月累積里程 : 221.76 km

美津濃 rider18 累積 : 1091.8 km

TCX 2.0 上傳 | 4 years ago

簡銘昌和 Rarry Lin 說推

·


	目標心跳區間: 109~ 142

里程 (km)	配速 (/km)	時間 (累計時間)
1	06'29"	00:06'29"
2	05'45"	00:12'14"
3	05'47"	00:18'01"
4	05'53"	00:23'54"
5	06'30"	00:30'24"
6	06'39"	00:37'03"
7	06'25"	00:43'28"
8	06'12"	00:49'40"
9	06'06"	00:55'46"
10	06'29"	01:02'15"
11	07'09"	01:09'24"
12	06'04"	01:15'28"
13	06'05"	01:21'33"
14	06'30"	01:28'03"
15	06'05"	01:34'08"
16	06'11"	01:40'19"
17	04'51"	01:45'10"
18	05'46"	01:50'56"
19	04'59"	01:55'55"
20	05'33"	02:01'28"
21	05'05"	02:06'33"
22	05'12"	02:11'45"
23	05'02"	02:16'47"
24	05'05"	02:21'52"
25	05'57"	02:27'49"
26	05'29"	02:33'18"
27	06'04"	02:39'22"
28	06'31"	02:45'53"
29	06'45"	02:52'38"
30	07'49"	03:00'27"
31	09'12"	03:09'39"
32	06'32"	03:16'11"
33	06'18"	03:22'29"
34	06'09"	03:28'38"
35	07'48"	03:36'26"
36	06'02"	03:42'28"
37	06'07"	03:48'35"
38	07'03"	03:55'38"
39	08'10"	04:03'48"
40	10'52"	04:14'40"
41	08'28"	04:23'08"
42	06'04"	04:29'12"
43	07'42"	04:36'54"
44	08'26"	04:45'20"
45	09'15"	04:54'35"
46	11'02"	05:05'37"
47	07'11"	05:12'48"
48	09'09"	05:21'57"
49	08'49"	05:30'46"
50	08'45"	05:39'31"
51	06'04"	05:45'35"
52	06'00"	05:51'35"
53	06'27"	05:58'02"
53.6	21'20"	06:09'53"

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